Pumpkin, canned, with salt vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition comparison per 100 g.
Pumpkin, canned, with salt
34 kcal
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Calories
34 kcal
446 kcal
Protein
1.1 g
18.6 g
Carbs
8.1 g
53.8 g
Fiber
2.9 g
18.4 g
Sugars
3.3 g
~
Fat
0.3 g
19.4 g
Sodium
241 mg
18 mg
Key takeaways
- Pumpkin, canned, with salt has 92% fewer calories (34 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein (18.6 g vs 1.1 g).
- Pumpkin, canned, with salt has more carbs (8.1 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber (18.4 g vs 2.9 g).
- Pumpkin, canned, with salt has more fat (0.3 g vs 19.4 g).
| Macronutrients | Pumpkin, canned, with salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calories | 34 kcal | 446 kcal |
| Protein | 1.1 g | 18.6 g |
| Total Fat | 0.3 g | 19.4 g |
| Total Carbohydrate | 8.1 g | 53.8 g |
| Dietary Fiber | 2.9 g | 18.4 g |
| Total Sugars | 3.3 g | ~ |
| Water | 90.0 g | 4.5 g |
| Carbohydrates | Pumpkin, canned, with salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 8.1 g | 53.8 g |
| Dietary Fiber | 2.9 g | 18.4 g |
| Total Sugars | 3.3 g | ~ |
| Fats & Fatty Acids | Pumpkin, canned, with salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Fat | 0.3 g | 19.4 g |
| Saturated Fat | 0.1 g | 3.7 g |
| Monounsaturated Fat | 0.0 g | 6.0 g |
| Polyunsaturated Fat | 0.0 g | 8.8 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 8.0 mg | 77.0 mg |
| Omega-6 Fatty Acids | 7.0 mg | 8,759.0 mg |
| Protein & Amino Acids | Pumpkin, canned, with salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Protein | 1.1 g | 18.6 g |
| Histidine | 17.0 mg | 515.0 mg |
| Isoleucine | 34.0 mg | 956.0 mg |
| Leucine | 51.0 mg | 1,572.0 mg |
| Lysine | 60.0 mg | 1,386.0 mg |
| Methionine | 12.0 mg | 417.0 mg |
| Phenylalanine | 35.0 mg | 924.0 mg |
| Threonine | 32.0 mg | 683.0 mg |
| Tryptophan | 13.0 mg | 326.0 mg |
| Valine | 38.0 mg | 1,491.0 mg |
| Alanine | 31.0 mg | 875.0 mg |
| Arginine | 59.0 mg | 3,049.0 mg |
| Aspartic Acid | 112.0 mg | 1,873.0 mg |
| Cystine | 3.0 mg | 228.0 mg |
| Glutamic Acid | 202.0 mg | 3,262.0 mg |
| Glycine | 29.0 mg | 1,358.0 mg |
| Proline | 29.0 mg | 756.0 mg |
| Serine | 48.0 mg | 868.0 mg |
| Tyrosine | 46.0 mg | 770.0 mg |
| Vitamins | Pumpkin, canned, with salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 778.0 mcg | 3.0 mcg |
| Vitamin C | 4.2 mg | 0.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.1 mg | ~ |
| Vitamin K | 16.0 mcg | ~ |
| Thiamin (B1) | 0.0 mg | 0.0 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.3 mg |
| Vitamin B6 | 0.1 mg | 0.0 mg |
| Folate (B9) | 12.0 mcg | 9.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.1 mg |
| Choline | 9.8 mg | ~ |
| Minerals | Pumpkin, canned, with salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calcium | 26.0 mg | 55.0 mg |
| Iron | 1.4 mg | 3.3 mg |
| Magnesium | 23.0 mg | 262.0 mg |
| Phosphorus | 35.0 mg | 92.0 mg |
| Potassium | 206.0 mg | 919.0 mg |
| Sodium | 241.0 mg | 18.0 mg |
| Zinc | 0.2 mg | 10.3 mg |
| Copper | 0.1 mg | 0.7 mg |
| Manganese | 0.1 mg | 0.5 mg |
| Selenium | 0.4 mcg | ~ |
| Sterols | Pumpkin, canned, with salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Pumpkin, canned, with salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.6 g | 3.8 g |
Frequently asked questions
Which has fewer calories, Pumpkin, canned, with salt or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Pumpkin, canned, with salt has fewer calories: 34 kcal for Pumpkin, canned, with salt vs 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more protein, Pumpkin, canned, with salt or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein: 1.1 g for Pumpkin, canned, with salt vs 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more fiber, Pumpkin, canned, with salt or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber: 2.9 g for Pumpkin, canned, with salt vs 18.4 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Is Pumpkin, canned, with salt or Seeds, pumpkin and squash seeds, whole, roasted, without salt healthier?
Pumpkin, canned, with salt is lower in calories, and Seeds, pumpkin and squash seeds, whole, roasted, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.